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Siteplicity

WOD for 121117

December 10, 20170
Segment 1 (warmup, moderate pace): “Animal Crackers” Frog hop, bear crawl, crab walk, duck walk, leap frog, leap frog, inch worms and piggy backs. Each one to the end of the rig and back Segment 2: Take 15-20 minutes Work up to a heavy triple for today Segment 3: 15-12-9 reps of: Hang power cleans...
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WOD for 121017

December 9, 20170
Segment 1 (warmup): 3 rounds: 10 Box Step Ups (unweighted) 10 PVC Good Mornings 10 PVC OHS 5 Burpees Segment 2: AMRAP 30 minutes with a partner 400m run (together) 20 kb swings 70/52 20 Box Jump Overs 24/20 20 wall balls 20/14 *Team members will alternate tasks, with only one member working at any...
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WOD for 120917

December 8, 20170
Segment 1 (warmup): The “Junkyard Dog” warm-up, courtesy of Mike Burgener Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always...
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WOD for 120817

December 7, 20170
Segment 1 (warmup): 4 Sets – 2 Turkish Get Up R 10m Bear Crawl 2 Turkish Get Up L 10 Alternating Box Step Ups (tall box – focus on keep torso tall throughout step) Segment 2: Deadlift 5×2 3×3 All sets at 80% 1RM Rest 1:15 between sets Segment 3: For time 100 air squats...
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WOD for 120717

December 6, 20170
Segment 1 (Warmup): AMRAP in 5 minutes (moderate pace) 20 Double Unders/40 Skips 5 Burpees 10 Box Jumps 10 Walking Lunges Segment 2: 5 Rounds 15 T2B Rest 1 minute between sets Segment 3: Thrusters 5-5-5-5-5 reps Segment 4: AMRAP 9 minutes 10 DB hang squat cleans (Rx: 50/35 S1: 35/20 S2: 25/15) 5 Pullups...
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WOD for 120617

December 5, 20170
Segment 1 (Warmup): 3 Rounds 7 pistols (alternating) 20 Sec dish hold 2 wall walks (with 10sec HS Hold) Segment 2: Snatch Work up to 65% of 1RM Then complete a 7 min EMOM: 5 TNG @ same weight Segment 3: 3 Rounds for time 4 min on, 1 min off (AMRAP): 5 power cleans...
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WOD for 120517

December 4, 20170
Segment 1 (warmup): Plank Game Athletes plank in a circle, while rolling a medball around to each other. If you drop out of plank position you have 3 penatly burpees. Keep going until 1 person remains. *The medball helps to keep the mind off the plank and eyes off the clock Segment 2: Push Jerk...
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WOD for 120417

December 3, 20170
Segment 1 (Warmup): 6 minute AMRAP (at a moderate pace) Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 air squats as quickly as possibly while partner 2...
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WOD for 120317

December 2, 20170
Segment 1: Accumulate 3 mins of static HS hold. *Advance athletes, accumulate 5 minutes *10 min time cap Segment 2: Partner 1: 200m KB farmers carry (52/35) Partner 2: 3 Rounds: 100 double unders 80 abmat situps 60 box jumps 30/24 inch *Partner 1 does farmers carry while Partner 2 works on 3 RFT. Switch...
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WOD for 120217

December 1, 20170
Segment 1 (warmup): Face pulls 2×15 Behind the neck press 2×10 Ring push-ups 2×10 Bent over rows 2×15 Clapping pushups 2×5 Segment 2: With a partner For time: 100 cal row 100 DB one arm snatch (Rx: 50/35 S1: 35/20 S2: 25/15) *One partner rows while other partner Snatches Segment 3: Accumulate 5 minutes: Wall...
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